PB Everything In 3 Months
I have a secret. I had one period of training in my life that was so much better than any other it’s unrecognisable from the rest.
What was so different?
KEY 1. Great training partners.
Partner 1 Pat Lane -> 260kg deadlift, 10-20kg stronger than me at the time in all lifts. I trained most with Pat.
Partner 2 Travis Touma -> The hardest training, most ripped human I’ve met. No 1. for work capacity of every athlete I’ve met from endurance athletes, to pro rugby players and even compared to Australia’s top CrossFit athlete Ben Garard and Khan Porter who trained out of RealMOVEMENT project last year, although I haven’t seen them go head to yea (yet).
Partner 3 Sam Kennedy -> The most powerful athlete I’ve seen on the CMJ. He was Cleaning 165kg at the time and has now added another 5-10kg to that! Sam was power snatching 120kg at the time at 92-94kg body weight!
106 Likes, 5 Comments - Sam Kennedy (@sam_kenno) on Instagram: "180kg Front Squat - 3 reps"
Partner 4 Real MOVEMENT Global Community (CLICK THE LINK TO JOIN - It's Free And Not Spam) -> all of you guys and especially the elite community have kept me progressing in the gym through my desire to be a part of the highest achieving performance community in the world.
KEY 2. Frequent training
By implementing the RealSTRENGTH training blocks of 5 minutes I was able to train multiple times per day most days. With this I was able to add 10kg to my front squat in 1 month and 10kg to my deadlift in another month. This method freed me from needing to have 40-90 minutes to get a training session done. I trained more often with more focus and I lifted bigger.
KEY 3. A Result From Every Session
With RealSTRENGTH you either complete the block and have established a new sub-maximal personal record, or you don’t. This gives you the buzz of knowing you’re the best you’ve ever been everyday! The best drug in the world is being better.
KEY 4. A baby
Some people use a baby as an excuse to get fat and lazy in other areas of life. For me it was a chance to go into over-drive. I knew I had a little person to support and I wanted to do it well. This meant starting my own business and being something worth people investing in. A lot of responsibility and I took it head on.
KEY 5. My own business
Wow! Getting your own business really is a change. It’s all on the line and you have to make it work. Being stronger, more mobile and having success in all areas of life is part of my responsibility to the people I work with and the value that I hope of practicing what I preach.
So where did I get to? No World Records but further than I thought I could get in this lifetime! These lifts were made at around 82kg
> 20 second static handstands
> L-sit to handstand (Never dreamed of it)
> 100kg Snatch (Up 15kg)
207 Likes, 59 Comments - Keegan I RealMVMT (@keeganrealmvmt) on Instagram: "What's your 1 special movement or lift that you hope to one day reach? For me a 100kg snatch was a..."
210kg deadlift (Up 10kg)
236 Likes, 41 Comments - Keegan I RealMVMT (@keeganrealmvmt) on Instagram: "This was my goal in the Real Movement group this month. It's more than I've ever managed before..."
158 Likes, 16 Comments - Keegan I RealMVMT (@keeganrealmvmt) on Instagram: "Potentiation - lift heavy stuff through small range of motion so the other lifts feel light...."
> 155kg back squat (Up 20kg)
> 5 strict ring-muscle-ups (Couldn’t do them at all)
> 120kg Clean (Up 7.5kg)
192 Likes, 17 Comments - Keegan I RealMVMT (@keeganrealmvmt) on Instagram: "My first ever weightlifting comp! 2 best lifts were after the comp - 97.5 pb and 120 pb Big..."
> 115kg Power Clean (Up 5kg)
> 130kg Front squat (Up 20kg)
> Head to floor pancake stretch
What happened after? The Rooster's where I was working at the time of my best lifts also had a massive 3 months to finish minor premiers for the 2nd year in a row. My 4th consecutive winning season from 4 years working as head of performance then head of strength, power, nutrition.
From there I moved into my dream home at Byron Bay, started a new business and injured my achilles. It held me back and I lost my way with most of the big lifting. I haven’t been back to these marks in the 12 months since I hit all these marks.
Right now I’m in Costa Rica with the goal of adding 10-15kg to all of my lifts to take me back to the best shape I’ve ever been in.
461 Likes, 49 Comments - Keegan I RealMVMT (@keeganrealmvmt) on Instagram: "One day... soon #RealMOVEMENTProject"
How am I doing it in Costa Rica? Frequent training and staying in touch with my community and training partners, and now you. I’ll fill you in soon on how doing weightlifting (snatch, clean or jerk), squat, deadlift, mobility and gymnastics skill EVERYDAY works out. I plan on all new personal bests, within 3 months.
What will you have to show of the next 3 months that pass?